Tag: protein

Dal Tadka (Traditional Yellow Lentil Curry)

Dal Tadka (Traditional Yellow Lentil Curry)

North Indian
Lentils
Lunch/Dinner
Stovetop
Instant Pot
High Protein
Low Prep
Prep Time: 10 minutes
Cook Time: 35 minutes
Serves: 4
Protein per serving: 13-14 g
My absolute comfort food! This protein-packed lentil curry became the foundation of my meal prep journey.

Ingredients

For the Dal

  • 1 cup yellow lentils (masoor dal), washed
  • 2 cups water
  • 1/2 teaspoon turmeric powder
  • Salt to taste

For Cooking Together

  • 1 medium onion, chopped into big pieces
  • 2 medium tomatoes, chopped
  • 4-6 green chilies, slit lengthwise
  • 1 tablespoon finely cut ginger

For the Tadka (Tempering)

  • 1 teaspoon ghee
  • 1 teaspoon cumin seeds
  • Pinch of asafoetida (optional)
  • Lemon juice
  • Fresh cilantro for garnish

Instructions

Cook the Dal (Instant Pot Method)

  1. Add lentils, onions, tomatoes, ginger, green chilies, water, turmeric, and salt to Instant Pot
  2. Cook on manual mode for 7 minutes
  3. Allow natural pressure release
  4. Lightly mash the dal and set aside

Prepare the Tadka

  1. Heat ghee in a small pan
  2. Add cumin seeds and let them splutter
  3. Add asafoetida if using
  4. Pour this tempering over the cooked dal

Final Touch

  1. Add fresh lemon juice and stir well
  2. Taste and adjust salt as needed
  3. Garnish generously with fresh cilantro

Recipe Notes

  • Lentil choice: Masoor dal cooks quickly and has a lovely texture
  • Consistency: Should be slightly thick but pourable
  • Variations: Substitute onions and tomatoes with bottle gourd or zucchini, or add vegetables like carrots and green beans for extra nutrition
  • Storage: Freezes beautifully for up to 3 months
  • Serving tip: Taste before serving – dal absorbs flavors as it sits

Nutritional Benefits

  • High protein from masoor dal supports muscle health
  • Quick cooking compared to other lentils
  • Rich in folate and iron
  • High fiber promotes digestive health
  • One-pot nutrition with vegetables cooked right in

Recipe Journey: This recipe was featured in my Week 1 meal prep journey, and it was actually one of the first North Indian recipes I tried that came out really well. I didn’t grow up eating dal tadka, but this recipe gave me so much confidence in cooking because it’s incredibly forgiving and versatile. I like to keep it as simple as possible and usually pair it with a side of vegetables for a complete meal.

Week 1 Meal Recipes

Week 1 Meal Recipes

Here are all the recipes I used for my first week of meal prep, with exact measurements and protein content. These gave me everything I needed to eat well throughout the week while hitting my protein goal of about 90-100g per day and staying within my daily calorie target of about 1400-1500 calories.

My daily breakdown goal was roughly:
– Breakfast: 300-350 calories, 20-25g protein
– Lunch: 400-450 calories, 25-30g protein
– Dinner: 350-400 calories, 20-25g protein
– Snacks: 300-350 calories, 20-25g protein

This gave me the structure I needed while still having flexibility to mix and match recipes based on what I was craving each day.

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Breakfast Recipes

Masala Egg Muffins (Makes 12 muffins, 6 servings)

I was very skeptical when I tried this recipe for the first time, as I never liked eggs any other way – either hot omelette or boiled eggs. But these tasted like masala omelettes when reheated and they freeze very well too. I used a silicone muffin tin which made it easier to cleanly pull out the egg muffins.

Ingredients

  • 8 whole eggs + 4 egg whites
  • 1 cup fresh spinach, finely chopped
  • 1 red bell pepper, finely diced
  • 1/2 medium onion, finely diced
  • 4-6 green chilies, finely chopped (I like it spicy. Please reduce to 1-2 based on your spice levels)
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/2-1 tsp black pepper
  • Salt to taste
  • Cooking spray for muffin tin

Instructions

  1. Preheat oven to 350°F (175°C)
  2. Spray silicone muffin tin with cooking spray
  3. In a large bowl, whisk together eggs and egg whites
  4. Add all chopped vegetables and spices, mix well
  5. Divide mixture evenly among 12 muffin cups
  6. Bake for 20-25 minutes until eggs are set and lightly golden
  7. Cool completely before storing

Storage: Refrigerate 6 muffins for Days 1-2, freeze remaining 6 muffins

Protein per serving (2 muffins): 14 grams

Oatmeal Base Mix (5 servings)

Perfect for quick hot breakfasts throughout the week.

To serve: Add 3/4 cup unsweetened original almond milk, microwave 1.5-2 minutes, stir and enjoy.

Protein per serving: 6 grams

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Lunch Recipes

Dal Tadka (4 servings)

My comfort food! This protein-packed lentil curry is soul-warming.

Ingredients

  • 1 cup yellow lentils (masoor dal), washed
  • 2 cups water
  • 1/2 tsp turmeric powder
  • Salt to taste
  • 1 medium onion, chopped into big pieces
  • 2 medium tomatoes, chopped
  • 4-6 green chilies, slit lengthwise
  • 1 tbsp finely cut ginger
  • 1 tsp cumin seeds
  • 1 tsp ghee
  • a pinch of asafoetida (optional)
  • Lemon juice
  • Fresh cilantro for garnish

Instructions

  1. Cook lentils with onions, tomatoes, ginger, green chilies, water, turmeric, salt until soft in Instant Pot (manual mode – 7 minutes – release naturally)
  2. Mash lightly and set aside
  3. Heat ghee in a pan, add cumin and let it splutter
  4. When they splutter, add asafoetida
  5. Add to cooked dal
  6. Add juice of a lemon and stir
  7. Garnish with cilantro

Note: For variety, you can substitute the onions and tomatoes with bottle gourd or zucchini, or add a mix of vegetables like carrots and green beans for extra nutrition and flavor.

Storage: Freezes beautifully

Protein per serving (3/4 cup): 18 grams

Brown Rice Base (5 servings)

The perfect foundation for any meal.

Ingredients

  • 1.5 cups brown rice
  • 3 cups water
  • 1/2 tsp salt

Instructions

  1. Rinse rice until water runs clear
  2. Combine rice, water, and salt in pot
  3. Bring to boil, then reduce heat to low
  4. Cover and simmer 45 minutes
  5. Let stand 10 minutes, then fluff with fork
  6. Cool completely before storing

Storage: Refrigerate in individual portions

Protein per serving (2/3 cup cooked): 3 grams

Mixed Vegetable Curry (4 servings)

Colorful, nutritious, and pairs perfectly with dal and rice.

Ingredients

  • 2 medium sweet potatoes, cubed
  • 1 cup green beans, cut into pieces
  • 1 large carrot, sliced
  • 1 bell pepper, chopped
  • 1 medium onion, chopped
  • 2 tomatoes, chopped
  • 1 tbsp ginger, finely chopped
  • 1 tbsp garlic, finely chopped
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 2-3 green chilies, slit
  • 1 tsp oil
  • 1/2 tsp – chilli powder (optional)
  • Salt to taste
  • Lemon juice (optional)
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in large pan or pot
  2. Add cumin seeds, let splutter
  3. Add onions, cook until translucent
  4. Add ginger, garlic and cook 1 minute
  5. Add tomatoes and all spices
  6. Add harder vegetables first (sweet potatoes, carrots)
  7. Cook 5 minutes, then add remaining vegetables
  8. Cover and cook 15-20 minutes until tender
  9. Squeeze lemon for taste
  10. Garnish with cilantro

Storage: Great for meal prep

Protein per serving (1 cup): 4 grams

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Dinner Recipes

Paneer Bhurji (3 servings)

Rich in protein and so satisfying!

Ingredients

  • 200g paneer, crumbled
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, chopped
  • 1 green bell pepper, diced
  • 2 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tsp oil
  • Salt to taste
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in a large pan over medium heat
  2. Add cumin seeds, let them splutter
  3. Add onions, cook until golden
  4. Add ginger-garlic paste, cook 1 minute
  5. Add tomatoes and all spices, cook until tomatoes break down
  6. Add bell pepper, cook 2-3 minutes
  7. Add crumbled paneer, mix gently
  8. Cook 3-4 minutes until heated through
  9. Garnish with cilantro

Storage: Freezes beautifully, portions well

Protein per serving (3/4 cup): 14 grams

Vegetable Soup Base (3 servings)

Comforting and light, perfect for dinner.

Ingredients

  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 2 medium tomatoes, diced
  • 1 cup green beans, cut into pieces
  • 4 cups low-sodium vegetable broth
  • 1 tsp dried Italian herbs
  • 1 bay leaf
  • Salt and pepper to taste

Quinoa addition (cooked separately):

  • 1/2 cup dry quinoa (makes about 1.5 cups cooked)

Instructions

  1. In a large pot, sauté onions until translucent
  2. Add carrots and celery, cook 5 minutes
  3. Add tomatoes, herbs, and bay leaf
  4. Add broth, bring to boil
  5. Reduce heat, simmer 20 minutes until vegetables are tender
  6. Season with salt and pepper
  7. Remove bay leaf before serving

To serve: Add 1/2 cup cooked quinoa to each bowl

Storage: Soup freezes well in individual portions, store quinoa separately

Protein per serving: 3g (soup only), 5.5g (with quinoa)

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Snack Recipes

Personal Note: I personally like to eat tofu as is to avoid oil plus I like the taste of raw tofu, but you can spice it up however you would like without much oil.

Protein Energy Balls (Makes 10 balls)

These actually taste better after being frozen!

Ingredients

  • 1 cup pitted Medjool dates
  • 1/2 cup mixed raw nuts (almonds and walnuts)
  • 2 tbsp vanilla protein powder
  • 1 tbsp ground flaxseed
  • 1 tbsp unsweetened cocoa powder
  • Pinch of salt

Instructions

  1. In a food processor, pulse dates until they form a paste
  2. Add nuts, pulse until roughly chopped
  3. Add protein powder, flaxseed, cocoa, and salt
  4. Process until mixture holds together when pressed
  5. Roll into 10 equal balls
  6. Refrigerate 30 minutes to firm up

Storage: Keep 3-4 balls in fridge, freeze the rest

Protein per ball: 3 grams

Greek Yogurt Portions (5 servings)

Simple but essential for hitting protein goals.

Ingredients

  • 750g container plain Greek yogurt (0% fat)
  • Toppings (add fresh): berries, cinnamon, honey, chopped nuts

Instructions

  1. Divide yogurt into 5 small containers (150g each)
  2. Add toppings just before eating to maintain texture

Storage: Keep refrigerated, use within 5-7 days

Protein per serving (150g): 15 grams

Veggie Sticks (5 servings)

Perfect for mindless snacking!

Ingredients

  • 2 large cucumbers
  • 3 bell peppers (mixed colors)
  • 5 large carrots

Instructions

  1. Wash all vegetables thoroughly
  2. Cut into uniform sticks
  3. Divide equally into 5 containers
  4. Place a damp paper towel in each container to maintain crispness

Storage: Keep refrigerated, stays fresh for 5-6 days

Protein per serving: Less than 1 gram

Super-Firm Tofu Snack Prep (3 servings)

Great plant-based protein option. I like to have mine plain without any seasonings.

Ingredients

  • 1 block (12oz) super-firm tofu
  • Seasoning options: lemon pepper, chili lime seasoning, or herb mix

Instructions

  1. Drain tofu and pat dry
  2. Cut into 3 equal portions (4oz each)
  3. Store each portion with different seasonings
  4. Eat cold or lightly pan-fry before eating

Storage: Keep refrigerated, use within 5 days

Protein per serving (4oz): 9 grams

Recipe Notes & Tips

Spice Adjustments: All spice levels can be adjusted to your preference. I love heat, so I use 6 green chilies in my dal!

Meal Prep Success: Cook components to 80% doneness — they’ll finish cooking when reheated.

Protein Tracking: Each recipe includes protein content to help you build balanced meals throughout the week.

Storage Labels: Always label containers with contents and protein amounts — you’ll thank yourself later!

Flexibility: These are building blocks — mix and match based on what you’re craving each day.

Next week, I’ll share exactly how I combined these components into daily meals and my honest review of how Week 1 actually went. Spoiler alert: I lost 4 pounds and never felt deprived!

Which recipe are you most excited to try? Let me know in the comments — I’d love to hear about your meal prep experiments!